Most people get enough vitamin D naturally — through sunlight. But our sun exposure is often limited this time of year due to shorter days and colder temperatures. Adding vitamin D through your diet can be difficult because few foods have much of it. This vital vitamin assists the absorption of calcium, which leads to stronger bones and protects against osteoporosis, hypertension, cancer, and several autoimmune diseases.
Desiring more D? Here are foods with significant amounts (check labels for details on specific brands):
- Canned and drained sardines, 2
- Canned and drained tuna, 3 ounces
- Cod liver oil, 1 tablespoon
- Cooked beef liver, 3.5 ounces
- Cooked mackerel, 3 ounces
- Cooked salmon, 3 ounces
- Fortified cereal, up to 1 cup
- Fortified milk, 1 cup
- Fortified orange juice, 1 cup
- Fortified yogurt, 6 ounces
- 1 egg yolk.
Remember to ask your health professional about vitamin D supplements as well.